#pod78

- Passive stretch with tibia into chair, step through for knee ext stretch in WB and then do heel walks

Set 1:

- standing to tall kneel back to standing = knees over toes squat.

- 2 small square bricks, up on balls of feet, squats with medicine ball 10#?

- 5 ladder drills- 2 fwd 1 back, icky, 2 in 2 out, lateral 2 in 2 out, lateral shuffle

Set 2:

- hanging flutter kicks hanging from a bar, in L shape, flutter kicks

Set 3:

- lunge hold on bricks with heel up, x5 throws to each side. Switch legs

- hopping back and forth over a line. DL but did attempt single leg. Keep working on single leg

Set 4:

- ankle weight 10#

- straight leg raise tapping R/L over a dumbbell, holding butt up off the ground with arms on 2 other dumbbells

ROM post session and ice: 115-125 in prone

HW: prone quad stretch x10 -> knee plank with quad stretch -> quad rock back. Do this in the AM and PM at the very least and do 2-3 sets each time.

8/21/23 Strength Check at beginning of session

L 81lbs. RFD 1.36sec

R 38lbs. RFD 1.93sec